7/9/19

Warm Up

  • 20 Wallballs 14/10
  • 30 Double Unders
  • 20 Abmat Sit Ups
  • 20 Good Mornings

Dumbbell Thruster Warm Up 7 min

10-10-10

1 mile Run. (75% effort)

WOD 4 rounds of a 4 min AMRAP w/ 2 min break between rounds

4 min AMRAP

  • Buy in 80 Double unders/160 Singles
  • then as many rounds as possible
  • 12 KBS 55/35
  • 12 DB Thrusters 50’s/35’s

Rest 2 min between rounds